Thursday Morning, December 4, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 drill choice frestyle, 25 fly kick on side @ 1:15
2- 25 drill choice NO FREE, 50 swim free - build last 25 to a FAST finish @ 1:15
1:00 rest
8 sets of:
1 x 100 swim freestyle @ 1:10
2 x 50 swim FAST freestyle @ :50 - goal is 28.9 or better
1 x 50 drill
1:00 rest between sets.
After 4th set, go 1 x 400 pull free w/choice of equipment.
After 8th set, go 1 x 600 - 100 drill, 50 breast kick on back.
Eat well today, drink lots of water, and see if you can get Carla's workout in one last time tonight. Have a great day - enjoy all the hoopla this afternoon!